The Smartest Workout Hack (NEW Study)

Summary

A recent study reveals that 'antagonist paired supersets' can lead to the same muscle growth in 40% less time compared to traditional workouts. The technique pairs exercises targeting opposing muscle groups, reducing fatigue impact and potentially enhancing performance. Despite initial difficulty and nausea reports, proper rest and gradual adaptation can make supersets an efficient and effective workout strategy for muscle growth, supported by additional studies and acute research.

Takeaways

• 💡 The 'Workout Hack' technique, specifically the antagonist paired superset, can lead to the same muscle growth in 40% less time compared to traditional training methods.
• 🏋️‍♂️ Both traditional and superset training groups in the study performed the same exercises, with the only difference being the use of the superset technique.
• 🕒 In the antagonist paired superset group, participants rested for 20 seconds between sets of opposing muscle groups, followed by a full 2-minute rest before repeating the sets.
• 📊 The study found that both groups achieved similar growth in targeted muscle groups and overall fat-free mass, with the superset group spending 36% less time in the gym.
• 🏆 The performance in terms of how much weight could be lifted was also similar between the two groups, indicating that supersetting did not hinder performance.
• 🤔 A caveat of the superset technique is that it was initially perceived as more difficult and nauseating for some participants, suggesting a need for adaptation and possibly longer rest periods initially.
• 🔄 Antagonist paired supersets involve exercises targeting muscles with opposing functions, which can potentially enhance performance through a mechanism called reciprocal inhibition.
• 🔄 Non-overlapping supersets are a more flexible approach, involving exercises that do not share the same muscle groups, and require sufficient rest to maximize performance.
• 📚 The script references additional studies supporting the effectiveness of antagonist paired supersets and non-overlapping supersets for muscle growth and performance.
• 📈 Supersets can significantly increase time efficiency in workouts, allowing for nearly double the volume of training, which recent research suggests could lead to increased muscle growth.
• 🛠️ The script provides practical advice on how to implement supersets for maximum muscle growth and time-saving, including selecting appropriate exercises and adjusting rest periods.
• 📱 Mention is made of an app called 'myapt' that could potentially assist with workout planning, though it is not yet launched.

Q & A

What is the 'Workout Hack' mentioned in the script that could help gain muscle in 40% less time?

The 'Workout Hack' referred to in the script is the antagonist paired superset technique, which involves performing exercises targeting opposing muscle groups back-to-back with minimal rest.

What were the exercises performed by both the traditional training group and the workout hack group in the study?

Both groups performed the lat pull down, Smith machine bench press, seated leg curl, leg extension, dumbbell biceps curl, and cable triceps pushdown.

What was the main difference between the traditional training group and the superset group in terms of their workout routine?

The main difference was the use of the superset technique. While the traditional group rested for 2 minutes between sets, the superset group performed one set of an exercise, rested for 20 seconds, then immediately performed a set of another exercise before resting for 2 minutes.

How did the muscle growth and overall performance of the superset group compare to the traditional group in the study?

The muscle growth and overall performance were similar between the superset group and the traditional group, despite the superset group spending around 40% less time in the gym.

What were some of the initial challenges reported by participants when they first tried the superset technique?

Participants initially found the superset technique slightly harder than traditional workouts, rating the difficulty of the superset workouts about one point higher on a scale of 0 to 10.

What side effect was reported more frequently in the superset group compared to the traditional group?

Nausea was reported twice as often in the superset group, likely due to the higher intensity of the workouts in a shorter amount of time.

What advice is given for those who experience nausea when first incorporating the superset technique?

The advice given is to take a bit more rest than usual when first incorporating the superset technique to help offset the increased intensity.

What are the two types of supersets mentioned in the script, and how do they differ?

The two types of supersets are antagonist paired supersets and non-overlapping supersets. Antagonist paired supersets involve exercises targeting opposing muscle groups, while non-overlapping supersets involve exercises that do not share the same musculature.

How can the superset technique potentially improve performance according to the script?

The superset technique can potentially improve performance through a physiological mechanism called reciprocal inhibition, where the antagonist muscles are less resistant, allowing for potentially stronger performance.

What is the 'myapt' app mentioned in the script, and how can it help with workout planning?

The 'myapt' app is described as a training app that acts as a coach in your pocket, providing time-efficient workouts and splits, and is designed to take your training to the next level by optimizing your exercise routine.

What is the recommended rest time between sets when using the superset technique for isolation movements and compound movements?

The recommended rest time is around 30 to 60 seconds for isolation movements and closer to 60 seconds for compound movements when using the superset technique.

What is the potential muscle growth benefit of using supersets according to the latest research mentioned in the script?

According to the latest research, using supersets can nearly double time efficiency from workouts, potentially allowing for nearly twice the volume and, based on a meta-analysis, around 50% more muscle growth.

Outlines

00:00

💪 Muscle Growth Efficiency with Antagonist Paired Supersets

This paragraph discusses a study on the effectiveness of a workout technique called antagonist paired supersets, which allows for the same muscle growth in 40% less time compared to traditional training. The study involved highly trained participants who performed the same exercises for 8 weeks, with the only difference being the use of supersets. Exercises included in the study were lat pulldowns, bench press, leg curls, leg extensions, bicep curls, and tricep pushdowns. The superset group performed one set of an exercise, rested for 20 seconds, then performed the paired antagonist exercise, and rested for 2 minutes before repeating the cycle. The results showed similar muscle growth for biceps, triceps, quadriceps, hamstrings, and overall fat-free mass, with the superset group spending 36% less time in the gym. The paragraph also notes that while the superset technique was initially perceived as more difficult, participants adapted over time. Additionally, a higher rate of nausea was reported in the superset group, suggesting a need for more rest when first incorporating this technique.

05:01

📊 Superset Research Findings and Practical Application

The second paragraph delves into the research findings on supersets, highlighting that four chronic studies and four acute studies have found similar muscle growth and performance between supersets and traditional training. It explains the types of supersets: antagonist pair supersets, which target opposing muscle groups, and non-overlapping supersets, which involve exercises that do not share the same muscle groups. The benefits of antagonist paired supersets include reduced fatigue impact and potential performance enhancement through reciprocal inhibition. Non-overlapping supersets offer flexibility and time efficiency. The paragraph also addresses concerns about planning superset workouts and introduces 'myap', a training app that promises to optimize workout efficiency. It concludes with advice on how to effectively implement supersets for maximum muscle growth and time saving, including selecting appropriate exercises, determining rest periods, and adjusting rest times when starting with supersets.

10:01

🛠️ Creative Supersetting Strategies for Busy Gyms

The final paragraph offers practical advice for those who find supersetting impractical due to gym constraints or equipment availability. It suggests considering equipment requirements when selecting exercises for supersetting, as matching equipment needs can facilitate the process. Examples provided include pairing exercises that use dumbbells, such as chest and back exercises, or biceps and triceps exercises. The paragraph emphasizes the importance of creativity in making supersetting work in any gym environment. It also acknowledges the efforts of the speaker and their team in creating informative and engaging content, encouraging viewers to like, subscribe, and support their channel for more valuable insights.

Keywords

💡Muscle Growth

Muscle growth refers to the increase in muscle mass, which is a primary goal for many individuals engaging in physical training. In the video's context, it is highlighted that both traditional training and the 'workout hack' group experienced the same muscle growth, emphasizing the efficiency of the workout technique discussed.

💡Workout Hack

A workout hack implies a shortcut or an innovative method to achieve fitness goals more efficiently. The video introduces the 'antagonist paired superset' as a workout hack that allows for the same muscle growth in 40% less time spent in the gym.

💡Antagonist Paired Superset

This term refers to a specific type of exercise pairing where two exercises targeting opposing muscle groups are performed back-to-back with minimal rest. The script explains that this technique was tested and found to be effective for muscle growth with less time spent in the gym.

💡Traditional Training

Traditional training in the context of the video represents the conventional method of weightlifting where exercises are performed with longer rest periods between sets. It serves as a comparison to the 'workout hack' to demonstrate the efficiency of the new technique.

💡Training to Failure

Training to failure means continuing to perform an exercise until one can no longer complete a repetition with proper form. The script mentions that sets, reps, and training to failure were equated in the traditional group, indicating a thorough comparison between the two training methods.

💡Fat-Free Mass

Fat-free mass is a measure of body weight that excludes fat, typically consisting of muscle, bone, water, and connective tissue. The video notes that both groups achieved similar growth in fat-free mass, indicating the effectiveness of the workout hack in building muscle.

💡Nausea

Nausea is a feeling of discomfort or unease in the stomach, often with an involuntary urge to vomit. The script mentions that more participants in the superset group reported nausea, likely due to the higher intensity of the workout, suggesting a side effect of the training method.

💡Reciprocal Inhibition

Reciprocal inhibition is a physiological mechanism where the antagonist muscles resist movement during contraction of the agonist muscles. The video suggests that antagonist paired supersets may improve performance by reducing the effect of reciprocal inhibition, allowing for potentially greater strength output.

💡Volume

In the context of weight training, volume refers to the total amount of work done in a workout, often calculated by the number of sets multiplied by the number of repetitions. The script discusses the importance of volume for muscle growth and how supersets can help achieve higher volumes more efficiently.

💡myapt

myapt is mentioned as a training app that acts as a personal coach, offering time-efficient workout plans. It is positioned as a tool to help users maximize their training progress without spending excessive time in the gym, aligning with the video's theme of efficient workouts.

💡Non-Overlapping Supersets

Non-overlapping supersets involve exercises that target non-competing muscle groups, allowing for continuous training with minimal rest. The video explains that this type of superset is flexible and can be used to save time, especially with isolation exercises.

Highlights

A study found that muscle growth can be achieved in 40% less time using an antagonist paired superset technique.

Participants in the 'Workout hack' group experienced the same muscle growth as the traditional training group but spent less time in the gym.

The antagonist paired superset technique involves performing one set of an exercise followed by another set of an exercise targeting an opposing muscle group.

Both the traditional and superset groups performed the same exercises over 8 weeks with the only difference being the superset technique.

In the superset group, participants rested for 20 seconds after one set before moving to the opposing muscle group's exercise.

The study revealed that the superset group achieved similar muscle growth and overall fat-free mass compared to the traditional group.

The superset workout took 36% less time on average, without affecting the amount lifted during the workout.

Highly trained participants, who have been lifting for over 3 years on average, benefited from the time-saving superset approach.

Initially, participants found the superset technique slightly harder, but this difficulty lessened over the course of the 8-week study.

More participants in the superset group reported feeling nauseated, possibly due to the increased work rate.

To mitigate the nausea issue, it's recommended to take more rest when first incorporating the superset technique.

Multiple studies have shown that antagonist paired supersets can lead to the same growth in significantly less time.

Acute studies also support the effectiveness of supersets, showing similar performance between superset and traditional training.

The myapt app is mentioned as a tool to help with workout planning, suggesting efficient exercises and splits for time-saving workouts.

Antagonist paired supersets have unique benefits, such as reduced fatigue impact from one exercise on the other and potential performance improvement through reciprocal inhibition.

Non-overlapping supersets involve exercises that do not share muscle groups and have shown favorable results with sufficient rest.

Supersets can nearly double workout time efficiency, allowing for nearly twice the volume, which may lead to increased muscle growth.

Guidelines for supersetting include selecting exercises that do not target the same muscle groups and adjusting rest periods accordingly.

The video provides tips for making supersets practical in any gym environment by considering equipment requirements.

The video concludes with a call to action for viewers to like, subscribe, and stay tuned for more informative content.

Transcripts

this technique could help you gain

muscle in 40% less time in our recently

pre-printed study highly trained

participants experien the same muscle

growth in both the traditional training

group and the workout hack group The

Workout hack group spent around 40% less

time in the gym the workout hack we

tested is called the antagonist paired

superet at the end of the video I'll

give you my advice on how to use this

technique but first I'll let Ryan BG

lead author on the study explained the

surprising findings from our recent

study both the traditional and Su SEC

groups performed the same exercises for

8 weeks specifically they did the lap

pull down the Smith machine bench press

the seated leg curl leg extension

dumbbell biceps curl and cable triceps

push down the only difference between

the groups was the use of the super set

technique sets reps training to failure

Etc were all equated in the traditional

group participants simply rested for 2

minutes between queen sets for every

exercise performing all the sets for one

exercise before moving on to the next

for the super set group let me use the

lat pull down and Smith bench press as

an example in the antagonist paired

superet group participants performed one

set of lat pull Downs followed by 20

seconds of rest then did a set of Smith

machine bench press once they were done

with their set of bench press they

rested for a full 2 minutes just like a

traditional grou once they were done

resting they performed another set of

lap pull down followed by a set of bench

20 seconds later this is how all

exercises were done in a study the pull

down was suers seted with a SPI machine

bench press the dumbbell bicep curl was

super seted with the tricep push down

the seated light curl was suers seted

with light extension both groups

achieved similar growth of the biceps

triceps quadriceps hamstrings and even

overall fat-free Mass but the suet

workout took 36% less time on average

how much they were able to lift during

the walkout was also similar so

suggesting performance didn't get hurt

by su setting the two movements before

you even say anything these were well-

Tred participants on average they've

been lifting over 3 years this suggests

that even if you've been training for a

while antagonist paired super sets could

help you save time in the gym there are

a few caveats you need to consider about

this study though first when

participants first tried the super setw

account they did find it slightly harder

than the same session non super seted

the participants rated how difficult

they felt each training session was

overall using a scale of 0 to 10 with 10

signifying Max effort and on average

they rated this superet workout to be

more difficult than the traditional

workout by about one point however when

these difficulty ratings were averaged

across all training sessions of the 8we

study period the ratings tended to be

more similar between groups this

suggests that while super sets might

initially make your walkout feel however

you do get used to it second around

twice as many participants reported

being nauseated in the suet group

compared to the traditional group this

probably has to do with walk rate you're

doing the same walk and less time

meaning you're working harder per minute

of time spent working out to remedy this

issue when first incorporating the

superet technique take a bit more rest

than you usually would I'll give

specific recommendations for this by the

end of the video now I hear you saying

this is just one study I'll stick with

what bodybuilders have been doing for

decades sure and enjoy eating double

your body weight and protein and killing

your significant other fortunately

though this isn't the only study showing

that antagonist paed super sets can give

you the same growth in up to 50% less

time there are three other studies

showing this too another study published

just a month ago by Iverson and

colleagues also found similar strength

gains and increases in fat free Mass

between a traditional group and a

superet group The suet group super seted

bench press with seated rows and leg

press with lot pull down whereas the

traditional group performed each

exercise on its own in a study by think

at all they had untrained participants

performed banded biceps and tricep

exercises either as a superet or

separately in a traditional fashion yet

again both groups observed similar

increases in muscle size finally a 2021

study by pring colleagues had

participants performed the seated leg

curl and leg extension either separately

or as a superet the traditional group

took nearly twice as much time to finish

the walk out only to get similar muscle

Ruth as the superet group we also have

at least four acute studies AKA oneoff

studies where participants perform

either a traditional workout or the same

blackout simply super setting movements

that don't overlap in terms of the

muscle groups being targeted one of

these studies looked at a leg extension

and leg curl whereas the other three

superseded two big compound movements

for the leg extension and leg curl 0 to

60 seconds of rest between the light

extensions and leg curl was sufficient

to maximize performance on the leg curl

where the studies compound movements

best performance was generally seen with

1 to 3 minutes of rest between sets so

if you're super setting two compound

movements rest a bit more than if you're

super setting isolation movements

however across all studies similar

performance was observed with super sets

compared to traditional training but I

hear you saying Dr Milo I appreciate the

advice and of course I want my workouts

to be insanely effective and time

efficient but I don't want to do all the

thinking will take to plan that out

isn't there something that can just do

that for me luckily for you there is

it's called myap myap is a coach in your

pocket a training app we've been walking

on behind the scenes for years it's by

far the smartest app out there and will

take your training to the next level for

example if you're someone who's busy

with work and family and can't spend

much time in the gym it will give you

the most time efficient bang for your

buck exercises and split so you don't

need to live in the gym to keep making

progress go to myod app.com and sign up

with your email to be notified when

myapt finally launches in the next few

months back to Super sets in summary

four chronic studies found similar

muscle growth and four cute studies

found similar performance between super

sets and traditional training but you

need to use the right kind of superet

all these studies used one of two types

of super sets antagonist pair super sets

or non-overlapping super sets super

setting simply refers to interspersing

sets of two different exercises you do a

set of exercise a then exercise B then

exercise a Etc in the first type of

superset antagonist paired supersets you

suet two exercises targeting antagonist

muscles with opposing functions since

they perform opposite functions petig

from one exercise shouldn't impact

performance on the other as a rule of

thumb antagonist muscles are on the

opposite side of your body your biceps

on the front your triceps in the back

your chest on the front your back on the

back your quads on the front your

hamstrings on the back you get the idea

these muscles perform opposite joint

functions here are some examples of

movements for these pairings that you

could use antagonist paired super sets

have a couple of unique benefits first

since they involve antagonistic motion

there's almost never an issue with

fatigue from one exercise impacting the

other second using this type of superet

has sometimes been shown to improve

performance potentially through a

physiological mechanism called

reciprocal inhibition when you stand up

from a chair the antagonists to knee

extension and hip extension will

generally co-contract resisting knee

extension and hip extension you can

think of this as a tug of war while your

quads and roots are pulling harder

allowing you to stand up the antagonist

muscles are resisting the movement

somewhat when you perform antagonist

suers sets you tire out the antagonist

muscles enhancing performance as if the

opposing team decided to tap out during

the tug of wall as a result you might

feel a bit stronger using this type of

superet the second type of superet not

overlapping suets is a bit more flexible

instead of targeting perfectly

antagonist muscles non-overlapping

supersets simply involve two exercises

that do not overlap in terms of

musculature being used as an example a

calf raise and a lateral raise or a

squat and a bench press would be

non-overlapping suets these have been

studied a bit less but have also

generally found favorable results

provided sufficient rest is taken

importantly this type of superet is much

more flexible since you can superet most

isolation movements saving a ton of time

on the tail end of your

workouts super sets can help you save a

ton of time but honestly they can also

help you grow more muscle most people

have some type of cap on how long they

can spend in the gym if you're like um

no I don't you don't yet some of the

latest research that may or may not be

out at the time of this video suggests

that we want to be doing a a lot of

volume if we want to build as much

muscle as possible maybe all the way to

20 to 40 weekly sets for a muscle when

you count both direct and indirect

training most people will struggle to

get up there just in terms of time suets

allow you to nearly double time

efficiency from your workouts allowing

you to do nearly twice the volume if you

double volume say 10 sets a week per

muscle to 20 based on this most recent

metanalysis you might see around 50%

more muscle growth instead of gaining 5

lb of muscle this year you could gain 7

to 8 lb most people should be super

setting here is how to superet for

maximum muscle growth and time saving

select two exercises to super set they

shouldn't Target the same muscle groups

if performance on one or both of the

exercises is taking a hit even with

ample rest you're probably picking two

exercises that do hit the same muscle

groups once you're warmed up perform a

set of the first exercise rest for

around 306 seconds closer to 30 seconds

for isolation movements that Target a

smaller muscle closer to 60 seconds for

compound movements that Target larger

muscles Performance Set for the second

exercise rest for another 30 to 60

seconds and perform a set of the first

exercise again repeat until all your

sets are done you can use the same rep

ranges you usually do though you may

need a bit more rest with sets of 15 or

more reps yes you could probably even

Tri set for greater time efficiency

something like a biceps triceps and side

Del movement work great when when you

first use antagonist or non-overlapping

super sets take a bit more rest than you

usually would by using this technique

you're increasing walk rate and walking

harder than usual resting a bit longer

initially offsets this which should help

here are some of my favorite super sets

you're welcome I hate you saying super

sets aren't practical I can superet X

and Y exercise in my gym I train in a

busy gym here's a trick that will almost

always let you superet two muscle groups

think about equipment requirements

whenever you train a muscle group you

have to pick an exercise different

exercises require different equipment

there's almost always a match in

equipment requirements between two

exercises for two different muscle

groups only have dumbbells chest and

back dumbbell presses and dumbbell row

variations biceps and triceps dumbbell

curve and overhead extensions D and Cals

dumbbell lader raises and stair calf

raises it's not that super sets are

practical you just need to get a bit

creative speaking of creativity me and

my team are working really hard on these

videos to bring you the best information

in the most easily adjustable and

entertaining manner possible so like the

D video And subscribe thank you so much

Dr mil wolf wolf coaching have a great

day